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Evan Tipps
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Im sitting at 215 right now cutting down..
My Training Log
- Thread starter amounirl
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Evan Tipps
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Dang man. 254 I hope to be that heavy one day! congrats
Good stuff, I was sitting in the 215-220 range before but I cut too fast and on low calories but low quality food, so I lost a lot of muscle. Just trying to build it back up right now. So make sure to cut right!
And thanks wootoom, 254 is a beastly weight, one day I'd like to get up there if my frame can carry it!
And thanks wootoom, 254 is a beastly weight, one day I'd like to get up there if my frame can carry it!
10-21-12: Front Squat/OHP/Chins
Front Squat
3x5x235
OverHead Press
2x5x135
2x4x135 after 2nd set of 4 immediately 5x65 BTN press
1x10x65 BTN
Chin Ups
3x5xBW+40
Side Raises
3 sets of varying reps around 10, with 25 lb DBs
All right day today. My hips were incredibly tight, haven't been stretching unfortunately, last few days have been a bit hectic. Also I've been walking around a lot, which is a lot of stress on the hips. Despite that front squats went well, paused a lot of the reps so I could really feel full control, that I'd owned the weight. Although it's starting to become a habit that on low bar and front squats I pause a lot of the reps, which could be detrimental in the long run. I just love that feeling of lifting the weight with such full and supreme control. If only I felt the same way about flat bench press.
OHP I probably could have gotten 3x5x135, but the whole time my technique felt a bit off, and on the 3rd set I forgot to push my abs out/brace my core, so the 4th rep was a huge grinder, and the 5th was obviously failure. Hitting failure on that set doomed me to not getting the 5th rep again on set 4, even though my technique was relatively good. I did BTN press as part of my warmup for OHP, and somehow I feel like that hurt my technique a bit, not sure how but it did feel a little different after doing BTN press. BTN press though, I've found a way to do it without hurting the shoulders, thanks to lift-run-bang, by actually using a wider grip and pushing out to the sides, so the pressure pushes the shoulder into the socket, not shearing it out of the socket and stretching so far back. Did it pain free but again, somehow it hurt my groove for regular OHP when I included it in the warmup, even if it did help loosen up my shoulders more. I'll just stick to band rotations. I'm going to start 5/3/1 for my OHP again because 3x5 is too much of a pain in the ass to deload and reprogress with, plus I like the freedom and accommodation for bad days in 5/3/1 a lot better. 5/3/1 is a great routine all around, I can't wait to start it up again in December.
Chin ups were good, nice and smooth 3x5x40, next week I'll try 3x5x45, which will be a 2 rep PR, for 3 sets. It seems everything but my pressing muscles are progressing... Though the side raises gave me a crazy good pump in the shoulders and traps, gotta keep doing those for the mirror muscle effect, and possibly OHP gains. Squat deload, bench cycle week 2, and pendlay rows coming up on Tuesday.
Front Squat
3x5x235
OverHead Press
2x5x135
2x4x135 after 2nd set of 4 immediately 5x65 BTN press
1x10x65 BTN
Chin Ups
3x5xBW+40
Side Raises
3 sets of varying reps around 10, with 25 lb DBs
All right day today. My hips were incredibly tight, haven't been stretching unfortunately, last few days have been a bit hectic. Also I've been walking around a lot, which is a lot of stress on the hips. Despite that front squats went well, paused a lot of the reps so I could really feel full control, that I'd owned the weight. Although it's starting to become a habit that on low bar and front squats I pause a lot of the reps, which could be detrimental in the long run. I just love that feeling of lifting the weight with such full and supreme control. If only I felt the same way about flat bench press.
OHP I probably could have gotten 3x5x135, but the whole time my technique felt a bit off, and on the 3rd set I forgot to push my abs out/brace my core, so the 4th rep was a huge grinder, and the 5th was obviously failure. Hitting failure on that set doomed me to not getting the 5th rep again on set 4, even though my technique was relatively good. I did BTN press as part of my warmup for OHP, and somehow I feel like that hurt my technique a bit, not sure how but it did feel a little different after doing BTN press. BTN press though, I've found a way to do it without hurting the shoulders, thanks to lift-run-bang, by actually using a wider grip and pushing out to the sides, so the pressure pushes the shoulder into the socket, not shearing it out of the socket and stretching so far back. Did it pain free but again, somehow it hurt my groove for regular OHP when I included it in the warmup, even if it did help loosen up my shoulders more. I'll just stick to band rotations. I'm going to start 5/3/1 for my OHP again because 3x5 is too much of a pain in the ass to deload and reprogress with, plus I like the freedom and accommodation for bad days in 5/3/1 a lot better. 5/3/1 is a great routine all around, I can't wait to start it up again in December.
Chin ups were good, nice and smooth 3x5x40, next week I'll try 3x5x45, which will be a 2 rep PR, for 3 sets. It seems everything but my pressing muscles are progressing... Though the side raises gave me a crazy good pump in the shoulders and traps, gotta keep doing those for the mirror muscle effect, and possibly OHP gains. Squat deload, bench cycle week 2, and pendlay rows coming up on Tuesday.
No training today, had a really hard, 3.5 hr chem lab and I'm drained as hell from it. Plus I've been incredibly sleep deprived, so I have no energy right now. Tuesdays are definitely not training days. Tomorrow I've allotted 3 hours in the afternoon where there's no doubt I can train, so I'm going to go do a squat deload, bench, and deadlifts that day, followed by probably some DB incline bench or other bodybuilding work. Looked flat in the mirror all day today, even after eating carbs. Then I'll lift again on Saturday, start taking melatonin, and do whatever I have to do to get my sleep back on track, maybe get some earplugs that don't suck. This last 1-1.5 weeks have been really off on everything. Just gotta get back into the rhythm again, this time with no compromise.
10-24-12: 3x3 Squats
Squat
5x225
3x245
10x275
3x315
16x225
Good Mornings
3x10x140
That's it, great session today. Decided to start 5/3/1 again because the 3x5 routine is not only boring, but it also just sucks having to do so many compound movements for so many different body parts for so many heavy sets across with the same weight, all in the same rep range. Had the best training session in weeks today, I've switched over to high bar squatting exclusively because it doesn't give me hip and back problems like low bar does (which is partially my fault, due to mediocre technique on low bar, partially not my fault, due to the awkward leverages of a short torso and long femurs-or maybe that is my fault
). High bar squats feel a million times better, and I felt really strong on them today, first time wearing a belt on these. I think I'll do what Ed Coan did and high bar squat for most of the year, and only low bar squat when I peak strength for meets. I can bear the hip/back problems for the short periods a peaking cycle entails. I'll still do dynamic low bar box squats to warm up for deadlifts so my technique shouldn't decay, and I'm doing GMs no matter what on high bar days to keep up my posterior chain strength, just not heavy enough to mess up my joints, but rather light weight, focus on the muscle, bodybuilding style.
Felt really strong today, 275 was supposed to be my 3 set, and I pushed it to 10 reps, might have even had 11, but 275x10 is a 30 lb PR. 315 was supposed to be 295 for singles, but I upped the weight and hit a solid triple. 225 was my drop down set, I was supposed to use 215 (70% of 305 training max), but I'm going to bump up the training max to 330 because 315 feels like a good 95% for my training max. My real max is probably around 345, but I'm going to use the low training max protocol, so I can hit higher reps. I just need to make sure 95% is heavy enough for the singles. Maybe I'll just pause them.
From what I understand, it seems like the majority of the year should be spent on higher reps, and the purpose of peaking cycles is to draw upon whatever latent limit strength lies underneath all the high reps, for the purpose of 1-2 weeks of being at max strength, where you would want to do a meet. I always thought you should train heavy all year and that peaking was stupid, but now I'm finally starting to understand, or at least I think I am. So again, that's what I'll do, train with high reps for most of the year, and just peak for meets.
Squat
5x225
3x245
10x275
3x315
16x225
Good Mornings
3x10x140
That's it, great session today. Decided to start 5/3/1 again because the 3x5 routine is not only boring, but it also just sucks having to do so many compound movements for so many different body parts for so many heavy sets across with the same weight, all in the same rep range. Had the best training session in weeks today, I've switched over to high bar squatting exclusively because it doesn't give me hip and back problems like low bar does (which is partially my fault, due to mediocre technique on low bar, partially not my fault, due to the awkward leverages of a short torso and long femurs-or maybe that is my fault
). High bar squats feel a million times better, and I felt really strong on them today, first time wearing a belt on these. I think I'll do what Ed Coan did and high bar squat for most of the year, and only low bar squat when I peak strength for meets. I can bear the hip/back problems for the short periods a peaking cycle entails. I'll still do dynamic low bar box squats to warm up for deadlifts so my technique shouldn't decay, and I'm doing GMs no matter what on high bar days to keep up my posterior chain strength, just not heavy enough to mess up my joints, but rather light weight, focus on the muscle, bodybuilding style.Felt really strong today, 275 was supposed to be my 3 set, and I pushed it to 10 reps, might have even had 11, but 275x10 is a 30 lb PR. 315 was supposed to be 295 for singles, but I upped the weight and hit a solid triple. 225 was my drop down set, I was supposed to use 215 (70% of 305 training max), but I'm going to bump up the training max to 330 because 315 feels like a good 95% for my training max. My real max is probably around 345, but I'm going to use the low training max protocol, so I can hit higher reps. I just need to make sure 95% is heavy enough for the singles. Maybe I'll just pause them.
From what I understand, it seems like the majority of the year should be spent on higher reps, and the purpose of peaking cycles is to draw upon whatever latent limit strength lies underneath all the high reps, for the purpose of 1-2 weeks of being at max strength, where you would want to do a meet. I always thought you should train heavy all year and that peaking was stupid, but now I'm finally starting to understand, or at least I think I am. So again, that's what I'll do, train with high reps for most of the year, and just peak for meets.
10-25-12: 3x3 Bench/Chins
Bench
5x165
3x190
5x210
225 for 3 singles
13x165
Chins
5xBW
5x10
3x35
6x45
Behind Neck Press
3x10x65
Trap Bar Drag Rows
3x10x135 (10 rows 10 shrugs)
Tricep Pressdowns
50x40 lbs
Cable Curls
50-60x40 lbs (might have double counted the 30s/40s and done 10 extra)
External Rotations
2x10x20 lbs
Bench went pretty well today. Still not as strong as I"d like to be but it looks like 235 is a solid training max for me. I'll just have to get my hip flexor mobility back up so I can leg drive well again. I think the benches here are lower, which is making me unable to leg drive without my ass coming off the bench, which is why my bench has been so terrible since I got here. I'll just have to adapt. Everything else felt great though, and ass only came off the bench on the 5th rep of 210, 225 singles and 165x13 were both clean. Also all my reps on all my sets except 165x13 were paused, so even the 210x5 was paused.
Chins went well, got a nice 3 rep PR with 45 added. BTN press went great, trying a new technique on these which doesn't hurt my shoulders that I got from lift-run-bang, a little bit of clicking in the left shoulder but no pain besides regular muscle soreness after the set. Drag Rows were all right, I think I'd rather do it with a straight bar than a shrug bar. Came back to my dorm and went to the small gym there to do arms, did some high rep stuff on the cable machine, then some ext rotations. Overall a good day, I'm really sore in my legs from yesterday and I'm sure I'll be really sore everywhere tomorrow.
Bench
5x165
3x190
5x210
225 for 3 singles
13x165
Chins
5xBW
5x10
3x35
6x45
Behind Neck Press
3x10x65
Trap Bar Drag Rows
3x10x135 (10 rows 10 shrugs)
Tricep Pressdowns
50x40 lbs
Cable Curls
50-60x40 lbs (might have double counted the 30s/40s and done 10 extra)
External Rotations
2x10x20 lbs
Bench went pretty well today. Still not as strong as I"d like to be but it looks like 235 is a solid training max for me. I'll just have to get my hip flexor mobility back up so I can leg drive well again. I think the benches here are lower, which is making me unable to leg drive without my ass coming off the bench, which is why my bench has been so terrible since I got here. I'll just have to adapt. Everything else felt great though, and ass only came off the bench on the 5th rep of 210, 225 singles and 165x13 were both clean. Also all my reps on all my sets except 165x13 were paused, so even the 210x5 was paused.
Chins went well, got a nice 3 rep PR with 45 added. BTN press went great, trying a new technique on these which doesn't hurt my shoulders that I got from lift-run-bang, a little bit of clicking in the left shoulder but no pain besides regular muscle soreness after the set. Drag Rows were all right, I think I'd rather do it with a straight bar than a shrug bar. Came back to my dorm and went to the small gym there to do arms, did some high rep stuff on the cable machine, then some ext rotations. Overall a good day, I'm really sore in my legs from yesterday and I'm sure I'll be really sore everywhere tomorrow.
I need help with a work out an what supplements are best for me. I naturaly have muscle big shoulders, arms and chest I have never realy worked out but in the past 4 years I have gained 5 stone in for (not good) I am now goin gym but need advice about what work out to do I want to keep the muscle I have an if possible gain muscle whilst loosing my fat at ye moment I am eating 1800 calories eating carbs 30 min b4 training an protein after training I have bein at gym 6 weeks doin 1 hours waigh training 4 times a week an so far can't see any diffrence what am I doin wrong an what supplements can I take thanks
Wrong place to post that. You want a supplement that will make you jacked without you having to work harder than you are now? Try testosterone. Otherwise it's all about good old fashioned hard work. Google search stronglifts and do your own research, good luck.
10-27-12: Deadlifts
Dynamic warmup Box Squat
5x135
Deadlifts
4x365
4x365
4x365
4x365
2x415
2x465
12x365 2 rep PR
Hanging Leg Raise
1x15
Great day today. Training partner is out of town so I blasted through this workout in about 1-1.5 hours, then spent another 30 mins-1 hr BSing with friends in the gym and teaching my friend how to clean. Deads felt pretty good, took me a while to refind my groove since it's been a while, the 415 felt impossibly hard because my technique sucked, but on the 465 my technique was solid and it actually felt lighter than 415. I think for the first time in a while I didn't dip under heavy weight. The 365x12 was a 2 rep PR, but I bounced it a little. Not very much at all, but it definitely wasn't just touch n go. Still was a ball buster though so I"m fine with that. All other reps were paused and reset at the bottom, every rep pulled like a single (except on the sets of 4 where I"ll do 2 reps with right hand underhand, just resetting the hips but keep gripping the bar between, then switch my grip for and do the same where I just reset hips but don't let go of the bar for the last 2 reps). Still felt like I had energy after all this but I'm lazy so I just did a set of hanging leg raises then called it a day. Oddly enough my hamstrings were really sore going in, but aren't as sore afterwards, probably because of getting blood through the area. I feel like high bar squats are helping my deadlift lockout because they work my glutes so much more than low bar squats. GMs also are helping the lockout too. I'm incredibly happy to be on 5/3/1 again, I was getting really sick of doing upper and lower on the same day.
10-27-12: Deadlifts
Dynamic warmup Box Squat
5x135
Deadlifts
4x365
4x365
4x365
4x365
2x415
2x465
12x365 2 rep PR
Hanging Leg Raise
1x15
Great day today. Training partner is out of town so I blasted through this workout in about 1-1.5 hours, then spent another 30 mins-1 hr BSing with friends in the gym and teaching my friend how to clean. Deads felt pretty good, took me a while to refind my groove since it's been a while, the 415 felt impossibly hard because my technique sucked, but on the 465 my technique was solid and it actually felt lighter than 415. I think for the first time in a while I didn't dip under heavy weight. The 365x12 was a 2 rep PR, but I bounced it a little. Not very much at all, but it definitely wasn't just touch n go. Still was a ball buster though so I"m fine with that. All other reps were paused and reset at the bottom, every rep pulled like a single (except on the sets of 4 where I"ll do 2 reps with right hand underhand, just resetting the hips but keep gripping the bar between, then switch my grip for and do the same where I just reset hips but don't let go of the bar for the last 2 reps). Still felt like I had energy after all this but I'm lazy so I just did a set of hanging leg raises then called it a day. Oddly enough my hamstrings were really sore going in, but aren't as sore afterwards, probably because of getting blood through the area. I feel like high bar squats are helping my deadlift lockout because they work my glutes so much more than low bar squats. GMs also are helping the lockout too. I'm incredibly happy to be on 5/3/1 again, I was getting really sick of doing upper and lower on the same day.
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